As per a study published by the North American Menopause Society (NAMS), postmenopausal women must take to stair climbing as a form of exercise to reduce the risk of osteoporosis, lower blood pressure and aid fat loss besides improving their lipid profile, building leg muscle and improving their cardio-respiratory health. The estrogen levels in a woman drop after menopause that makes postmenopausal women vulnerable to a plethora of health issues. Although staying active and doing regular exercise is important, however, for postmenopausal women the exercises should be suggested considering health conditions like hypertension or pre-hypertension.
As per experts, aerobic and resistance exercises are the best fit for postmenopausal women, but due to lack of time, non-availability of a proper fitness center/coach, or financial stress, women generally don’t take up aerobic and resistance exercises religiously. And that’s where stair climbing pitches in. The benefits are same and the cost, time and availability are exactly the opposite. You don’t have to pay for taking up stairs, they are available everywhere – whether it’s your home, office, school or mall, and lastly you can take stairs on the go.
The study was conducted on Korean postmenopausal women who climbed 192 steps two to five times a day, four times a week. The data showed that climbing stairs reduced arterial stiffness and blood pressure in the subjects and increased leg strength in stage 2 hypertensive postmenopausal women.
As per Dr. JoAnn Pinkerton, Executive Director, NAMS, “This study demonstrates how simple lifestyle interventions such as stair climbing can be effective in preventing or reducing the negative effects of menopause and age on the vascular system and leg muscles of postmenopausal women with hypertension.”